الرئيسية / الطاقة والحياة / على طريقة المارينز: 5 خطوات لأجل تركيز صباحي مرتفع

على طريقة المارينز: 5 خطوات لأجل تركيز صباحي مرتفع

التركيز المرتفع مهم لدى الجميع على اختلاف أعمالهم وأشغالهم، فمعلم المدرسة يحتاج لتركيز مرتفع، وطالب الجامعة يحتاج لتركيز مرتفع، والطبيب يحتاج لهذا التركيز أيضاً، وجنود الجيش يحتاجونه أكثر من غيرهم ربما… والكثير الكثير يحتاجون لتركيز مرتفع يبدأون به يومهم.

فالتركيز مهم إذاً، ويجب أن ننمّيه باستمرار، ولعل أبرز من قام بذلك هم قوات البحريّة الأمريكيّة… هؤلاء الرجال الذين يتدخلون في سيناريوهات نهاية العالم فيحمون السكان، أو تجدهم عند اجتياح وباء عالمي لكوكب الأرض فيحملون الناس بطائراتهم لمحميّات مُحصّنة… وغيرها من المواقف التي تصوّرها هوليوود.

فلا نجد في هؤلاء الرجال إلا مجموعة من الكتل العضليّة الضخمة ذات التركيز العالي والمدرّبة على كل شيء تقريباً… ولكن ما يهمنا ليست الكتل العضلية والمهارات التي لديهم… بل العنصر المُحرك لهم والمُشغل لعضلاتهم… وهو التركيز العالي، الذي ليس وجوده مجرّد صدفة، بل مجموعة من الخطوات البسيطة التي يطبّقونها يوميّاً والتي في معظمها هي…

1/ احرص على فترة وجيزة من الهدوء

لا تستيقظ من النوم وتذهب إلى مكان عملك مستعجلاً دون أن تأخذ فترة استرخاء قصيرة عند الاستيقاظ… اجلس على الشرفة في الصيف أو بجوار المدفئة في فصل الشتاء واستمتع بالهدوء، ليسَ بهدف الحصول على الراحة فالنوم كفيل بالحصول على الراحة، بل الهدف هو الهدوء.

لا تكن كأولئك الذين يستيقظون وكأنهم دُهموا من قبل فِرق مُكافحة الإرهاب أو تجارة المخدرات، كُن كأولئك العجائز الذين يقومون بهدوء ويمشون بهدوء ويستمتعون بهدوئهم الصباحي بعد استيقاظهم مباشرة.

2/ اشرب الماء المُنعش… وقود الجسم البشري

الماء… العنصر الرئيس الذي جُعل منه كل شيء حي، وطالما الإنسان يُصنف من ضمن الكائنات الحيّة فهو يحتاج إليه قطعاً، أما ما يساهم في رفع تركيز هذا الكائن فهو كوب صباحي منه.

ابدأ صباحك بكوب من الماء المنعش لفمك… لغددك اللعابية… لعضلاتك الفكية… ولجسمك بأكمله!

علميّاً، أفضل درجة حرارة لشرب الماء هي ما بين الـ 18 والـ 24 درجة… فاحرص على شرب ماء بهذه الدرجات، فلا يجب أن يكون ساخناً جداً ولا يجب أن يكون بارداً جليديّاً أيضاً!

كأس منعش في بداية اليوم، كافي لتركيز مرتفع خلال اليوم بأكمله!

3/ فكّر بما تريد فعله

جزء كبير من التشتت وضعف التركيز الذي نعاني منه يوميّاً هو بسبب أننا لا نقوم بترتيب أفكارنا وواجباتنا التي نريد تنفيذها خلال اليوم، وبالتالي تكون نتيجة ذلك ضعف التركيز أثناء العمل بالإضافة لتنفيذ هذه الواجبات بطريقة عشوائيّة اعتباطيّة غير منسّقة إطلاقاً.

لذلك ابدأ يومك بفترة راحة صغيرة ثمّ فكّر بالأعمال التي تريد إنجازها خلال اليوم… احرص على أن تختار ترتيب لها وتوقيت أيضاً، احرص أيضاً أن تهتم بالأهم وتترك الأقل أهمية لو ضاق وقتك قليلاً.

التفكير الصباحي بما تريد فعله خلال يومك يرفع التركيز لنسب عالية جداً… فاحرص على تفكيرك الصباحي دائماً.

4/ ركّز على التنفس لمدة خمس دقائق

بالإضافة للماء… لدينا التنفس أيضاً، وهو الوظيفة الحيويّة الثانية التي تحتاج إليها الكائنات الحيّة ولا سيما الإنسان، هذه العمليّة الغير إرادية والتي نقوم بها يوميّاً بشكل تلقائي دون أن نتدخل فيها أبداً.

لكن ما يهمنا في موضوع التركيز ليس التنفس بعمومه وإنما التركيز على التنفس لمدة 5 دقائق بسيطة كل صباح، التركيز على سماع صوت دخول الهواء لأنفك… ومن ثم دخوله للرئتين… وبعدها للحويصلات الرئويّة… ومن ثم حدوث التبادل الغازي وحصول الانتعاش.

ركّز على تنفسك لمدة خمس دقائق كل صباح، حيث يكون الهواء بارد ومنعش… ولا تنسى كوب الماء وفترة الهدوء أيضاً.

5/ حرّك جسمك… لا تحطمه!

الخطوة الأخيرة من خطوات الروتين الصباحي من أجل التركيز العالي لدى قوات البحرية الأمريكيّة هي تحريك الجسم… القيام ببعض التمارين الخفيفة، أو ربما المشي على رصيف ما بجوار الشاطئ… أو حتى داخل منزلك بواسطة أحد الأجهزة… المهم في الأمر هو أن تتحرك.

لكن اِحذر من التمارين العنيفة… فالقيام بها سيؤدي لإجهاد كبير وبالتالي بداية يوم مع جسد مُتعب وعضلات شبه خامدة وضعف عام.

احرص على حركة جسمك ببساطة ورشاقة، لكن إياك من تلك التمارين العنيفة التي ستحطم جسمك وستحطم تركيزك أكثر من رفعه!

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